Zogulitsa mankhwalawa zimagwirizanitsidwa ndi ubwino wambiri wathanzi - kuphatikizapo kuchepetsa mafuta a m'thupi lanu. Pali mitundu yambiri yokonzekera ya soya yomwe ilipo ndipo ikhonza kugawidwa ndi nthawi yomwe ikololedwa kapena momwe ikonzedwera. Kuonjezerapo, soya ikhoza kukhala mitundu yambiri ya zinthu, monga ufa, msuzi, mkaka, mtedza, ndi zakudya zopanda nyama.
Inde, nthawi zonse pali soybean yofiira yomwe imatha kudyidwanso yokha.
Ngakhale soya ikhoza kupezeka mu zakudya zosiyanasiyana, palibe amene amadziwa kuti mphamvu ya soya imakhala yotani pakuchepetsa cholesterol. Ngakhale kuti kafukufuku wina amanena kuti kudya soya kungakhale ndi zotsatira zochepa pamatenda a cholesterol a LDL , kafukufuku wina amasonyeza kuti soya sichimakhudzidwa kwambiri ndi mbiri yanu ya lipid. Asayansi ena amatsutsa kuti soya imachepetsa mafuta m'thupi mwa kutsitsa puloteni yomwe imapezeka mu nyama ya nyama, yomwe ili ndi mafuta odzaza . Ngakhale zili choncho, soya ndi chakudya chokoma cha mafuta m'thupi, chifukwa chimakhala chodzaza mapuloteni ndi mavitamini komanso mafuta ochepa. Izi zimapangitsa kuti zakudya zizikhala bwino ngati mukufuna zakudya zolimbitsa thupi.
Ngakhale pali mitundu yambiri ya mankhwala a soya omwe akupezeka m'malesitilanti, misika ya alimi, ndi malo ogulitsira malonda, mankhwalawa ndi ofala kwambiri:
Edamamu
Edamamu ndi nyemba yambiri ya soya yomwe imawoneka ngati nyemba yobiriwira ndipo nthawi zina imapezeka mu nyemba yake. Ngakhale nyembayi siidyidyidwe, nyemba zomwe zili mkati mwa pod zikhoza kuchotsedwa mosavuta ndikudya zokha kapena zowonjezera zakudya zina - makamaka saladi ndi mbali. Kuti mupange mbale yowonjezera yowonjezera, muyenera kutsimikiza kuti mukugwiritsa ntchito edamamu yanu ndi zowonjezera zowonjezera - makamaka nkhuku, mtedza ndi nyemba.
Pokonzekera damu, muyenera kuchepetsa kuchuluka kwa mafuta ndi mafuta, chifukwa izi zingagwiritsidwe ntchito pa makilogalamu kuti azidya chakudya chokoma. Kuwonjezera pamenepo, mchere ndi shuga, zomwe zimawonjezeredwa pophika kapena kuphika edamame, ziyeneranso kukhala zochepa.
Tofu
Tofu ndi mtundu wa mankhwala a soya omwe amapangidwa kuchokera ku mkaka wa soy ndi kuwukongoletsa mu mawonekedwe, monga chipika. Chifukwa cha njira yokonzekerayi, tofu imatchedwanso ngati nyemba. Mkaka wa mazira ndi mafuta ochepa komanso olemera kwambiri, choncho nthawi zambiri amagwiritsidwa ntchito monga cholowa cha mkaka wa ng'ombe mu zakudya zamadzimadzi. Tofu akhoza kupanga malo abwino kwambiri m'malo mwa mafuta omwe ali oposa mafuta, monga ng'ombe kapena nkhumba.
Tofu ikhoza kukonzedwanso mofanana ndi zakudya zanu zakutali, zomwe zimapangitsa kuti zikhale zabwino ngati muli ndi mtima wokonda kudya, kuika, kapena kubisa - zonse zomwe zimakhala ndizophika. Tofu alibe zokometsera zambiri, kotero mukhoza kuyesedwa kuti muwonjezere kukoma kwa chakudya chanu cha tofu. Ngakhale kuwonjezera zonunkhira ndi njira yochepa ya mafuta yomwe ingapangitseko kuyamwa, kuonjezera mafuta odzola kapena masupu omwe ali mumchere kapena shuga akhoza kuwononga nsomba yanu ya tofu yathanzi.
- Mpikisano wa Terri wa Tofu
- Baked Tofu ndi Zitatu Zosiyana Marinades Recipe
Tempeh
Tempeh ndi soya zomwe zakhala zikupsa pang'ono, kuwapatsa iwo okoma, a nutty, okoma. Pambuyo pa nayonso mphamvu, soya imapangidwa kukhala wamtundu. Tempeh ikhoza kukhala ndi mbewu zina zowonjezera, monga mpunga, balere, kapena quinoa. Mofanana ndi tofu, pali njira zambiri zomwe mungakonzekeretse tempeh - ngakhale kuti musayambe kudya mwatcheru chakudya ngati mutayang'ana mankhwala anu kuchokera mu njirayi mukhoza kufotokoza mafuta osapatsa thanzi lanu. Tempeh ikhoza kugwiritsidwa ntchito ndi supu zanu, stews, chilis kapena mafuta odzola mafuta omwe mumakonda masamba.
Mapuloteni a masamba a Texture
Mapuloteni a masamba, omwe amadziwika ndi afupikitsa TVP, akukonzekera kuchokera ku ufa wa soya.
Zili ndi mgwirizano wa ng'ombe yopanda mafuta - popanda mafuta owonjezera - ndipo amapezeka mu kukula kwake. Nthawi zina, mitundu yosiyanasiyana ya zokometsetsa ndi zonunkhira ingapangidwe ku TVP kuti ikhale yosavuta pang'ono. TVP imagwiritsidwanso ntchito m'malo mwa chakudya chambiri, kuphatikizapo:
- Hamburger patties
- Stews
- Meatloaf
- Casseroles
Mofanana ndi mankhwala ena a soya, nkofunika kuti muphatikize TVP yanu ndi zina zowonjezera kuti musapeze mafuta owonjezera ndi ma calories ku mankhwalawa omwe ali otsika kwambiri.
> Labensky SR, Martel PA, Chifukwa AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 5th ed. Prentice Hall 2011.
> Sacks FM, A Lichtenstein, L Van Horn, W Harris, et al. Mapuloteni a Soy, mafilimu, ndi moyo wa mtima: American Heart Association sayansi yolangiza akatswiri a komiti ya zakudya. Kudutsa. 2006; 113: 1034-1044.
> van Nielen M, Feskens EJM, Rietman A, et al. Mapuloteni Omwe Amatsitsimutsa Zakudya Zakudya Zakudya Zakudya Zamagazi Amadzimadzi Amadzimadzi Amadzimadzi Amadzimadzi Amadzimadzi Amadzimadzi Am'mimba Amene Amakhala ndi Kutsika Kwambiri. Am J Nutriti 2014; 144: 1423-1429.